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The best foods to lower your cholesterol, according to a nutritionist

These must-buy supermarket staples massage your arteries naturally over time.

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The best foods to lower your cholesterol, according to a nutritionist

These must-buy supermarket staples massage your arteries naturally over time.

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High cholesterol can feel like a blemish on an otherwise good bill of health. That said, according to the Centers for Disease Control and Prevention, nearly one in three Americans are plagued with high cholesterol, a risk factor that significantly plays into your prospects of developing heart disease in the long run. A diet high in cholesterol can also influence your risk of stroke, but presents no signs or symptoms beforehand, which is why strokes can feel so sudden and unexplained. The good news is you can get ahead of the curve. It's all about adding more foods that are rich in good sources of cholesterol — not all cholesterol is the same, in fact!

The first thing to know is how cholesterol works. Cholesterol is a waxy substance that travels through your bloodstream, but not all of it is bad. HDL cholesterol (also known as "good" cholesterol) helps to sweep away LDL cholesterol, what's commonly referred to as the "bad" kind. A high LDL level puts you at risk for heart attacks and strokes because it can clog arteries with plaque, a condition called atherosclerosis. A blood test can determine whether you have high cholesterol, and your doctor may recommend exercise or medication in addition to a healthier diet.

While there is an optimized diet for hypertension and optimal cardiovascular health, the same could be said for lowering your cholesterol through your diet. It's all about increasing fiber and decreasing the bad fats. Adding more veggies, fruits, nuts, seeds, fish and whole grains to your diet can help lower your levels and reduce plaque buildup. Try these heart-healthy foods for the best nutrition-based benefits.